Garden Sloppy Joes

Last week was one heckuva week for us! On top of two major appliances going kaput (Cha-ching! There goes $1000 bucks), I’ve got something weird going on with one of my eyes. Gotta love aging right? Tomorrow I have an appointment with a retina specialist who will once again (this just happened last week), dilate my eyes (one of my most hated medical procedures) and try to figure out what’s going on. Thank goodness I’ve got these Garden Sloppy Joes to fall back on for dinner all week long.

I really think you’ll enjoy these. The simple addition of heart healthy lentils (or pinto beans) and colorful nutritious veggies, and the selection of the lowest sodium Sloppy Joe sauce you can find, helps to elevate regular old Sloppy Joes (meat and sauce) to the pretty-near-healthy Sloppy Joes category.

The Nutrition 411

These Garden Sloppy Joes are…

High in fiber. It’s all about the beans and veggies! While traditional Sloppy Joes have zero grams of fiber per serving, one serving of these Garden Sloppy Joes served on a whole wheat bun contains 8 grams of fiber! That’s about 25% of your daily requirement.

Filling! Because the veggies stretch the meat, you can eat a very generous portion of this without breaking your daily calorie bank, plus the extra fiber helps fill you up. Great news if you’re pre-holiday dieting.

A good source of lean protein if you choose low fat meat such as lean ground sirloin, which I definitely suggest.

Prep Tips

Choose your bean! I used cooked lentils because I had them. You can also use any kind of cooked or canned bean. Pintos work very well in this recipe because them blend in nicely with the meat (fooling you family and friends) into eating something a bit healthier.

Keep your eye on the veggies. If you like your veggies crisp-tender don’t cook them too long. Watch them and take them off the heat when they reach desired tenderness.

Get creative with the leftovers! How about a Sloppy Joe Stuffed Baked Potato, Sloppy Joe Nachos, or Sloppy Joe Shepard’s Pie?That’s what we’ll be having this week. 😊

Instructions

In a small bowl, mash (but not too much) the lentils or cooked beans with a masher. They should still be chunky.

Heat the oil in a large skillet until hot. Add the chopped carrots, onion, and green pepper and cook to desired tenderness. Remove the veggies from the pan (to avoid over cooking. If you don’t mind soft veggies, you can leave them in the pan and dump the raw meat on top.)

Add the ground meat to the skillet and cook over medium heat until almost fully cooked. (10-15 minutes).

In a small bowl rough-mash the beans or lentils.

Add the veggies, mashed beans, and Sloppy Joe sauce to the meat and simmer until hot.

Serve over whole grain buns.

Notes

Nutrition analysis is for one Garden Sloppy Joe on a whole wheat hamburger bun.

Be sure to check the sodium on the canned or jarred Sloppy Joe sauce. Brands vary greatly.

Nutrition Facts

Serving Size1 Sloppy Joe with Bun

Amount Per Serving

Calories316

% Daily Value

Total Fat9 g

14%

Saturated Fat3 g

15%

Sodium580 mg

24%

Total Carbohydrates37 g

12%

Dietary Fiber8 g

32%

Protein18 g

36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Welcome to Empty Nest Eats!

I'm Chris. What happens when a 50-something couple finally gets their kids out of the house - and they share the same kitchen? My husband and I are starting a whole new adventure in cooking. Thanks for joining us in our Empty Nest!